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Rough Strength Files: 42 Ideas on Low-Tech Strength Training, by Alex Zinchenko
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What if you could gain impressive strength, build serious muscle, and get ripped with no gym memberships or fancy exercise machines? What if you could do it with anything you have at hand? The Rough Strength Files will share with you 42 useful ideas on getting more with less in regards to strength training, nutrition, and mindset. This book is an organized treasure chest densely packed with knowledge and practical advice on how to make everything work even if you have nothing. You will be able to answer: • What principle of strength training is the most important? • What 5 exercises will help you to build cannonball shoulders? • Why your program sucks? • How to build fingers of steel? • Are calisthenics optimal for building muscle? • A low-cost way to make your kettlebells heavier • What are the benefits of the heavy sandbag training? • How to make a high-protein diet cheaper? • How to master the Perfect One-Arm Push-Up? • How to make smarter food choices? • What is the main benefit of strength training? • How to improve your grip strength with everyday objects? • How to avoid wasting time? And this is far from everything. You do not need modern fancy equipment to get results. You need the proper knowledge and a burning desire to change. The Rough Strength Files will give you the former. Multiply it by the latter, and prepare for the most amazing journey of your life. P.S. Why exactly 42?
- Sales Rank: #1029938 in Books
- Published on: 2013-12-18
- Original language: English
- Number of items: 1
- Dimensions: 9.00" h x .56" w x 6.00" l, .74 pounds
- Binding: Paperback
- 248 pages
About the Author
Alex Zinchenko is a strength addict, coach and the author of the Rough Strength blog, where he shares his crazy ideas regarding training and nutrition. He is honest to toothache, straightforward like a train, and too daring to believe that heavy calisthenics, kettlebell and sandbag training along with intermittent fasting can deliver all the results you want.
Most helpful customer reviews
10 of 10 people found the following review helpful.
Outstanding personal viewpoint on training
By gt surber
“Rough Strength Files: 42 ideas on Low-Tech Strength Training” by Alex Zinchenko is a fascinating series of 42 articles Alex wrote to publish both on his blog (Roughstrengthfiles) and as an ebook.
The first few of these articles are a fascinating look into the philosophy and practice of how to train for advanced calisthenics. Figuring right up front are the examples of one arm handstand push up and the seldom done right (in Alex's opinion) one arm pushup. Alex wants the one arm pushup done with the feet together and the body level, making it much more difficult than what he claims is the common practice of having the feet spread and not holding the body level.
Then Alex moves into a series of articles and interviews on strength training in general. These are realistic oriented. He states he has no preference between bodyweight, dumb bells, kettle bells, sand bags and stone. He feel the goals of the individual does make some difference. Logan Christopher and Paul Wade, Edward of Barstarrz, Supersaiyan, Yahont) along with others are featured. There is lots of discussion of volume vs intensity vs frequency which ends up with checking the goals of the individual (strength, mass, body building, general fitness) and the status of the individual (age, health, history in regard to strength training) and recommending mixing up the practice and emphasis of volume, intensity and frequency to fit the individual.
Then Alex moves into diet discussions. Again, he is realistic and states that the end practice of the better diets is more protein, more vegetables, fewer carbs and no sugar or highly prepared foods. He does recommend a 30 day no sugar push to break the sugar addiction most of us have.
Alex closes with thoughts on carries (farmers, overhead, suitcase) and explosiveness, how to avoid wasting time, and smarter food choices.
The book is well written, very readable and written with a little humor. The center of the road realism on many topics is a breath of fresh air in the face of many other authors writing with certainty as to the benefits of one or the other side. There are over 20 references to specific YouTube videos which help explain his points. I would recommend this book to those moderately advanced in the various aspects of strength and body building and to coaches in these fields for a look at the related sports through Alex's eyes. At times his frankness and openness and bluntness are eye opening.
Alex is a self confessed strength addict and coach in the Ukraine.
6 of 6 people found the following review helpful.
This Book is a Gold Mine of Information!
By Knowledge Seeker
Having been in the Iron Game now for over 35+ years it's refreshing to come across material that's unique and different as in Rough Strength Files! I gave this book a 5 star rating because I couldn't find any cons whatsoever and for the price this book is a gold mine of information!
Alex cuts right to the chase from page one and lays out why strength is important and how anyone can obtain it that's not afraid of a little work and commitment to consistency. The ideas and tips were unique and the results can be outstanding when consistently applied.
Alex covers pretty much everything one needs to know to obtain great strength and his methods of progressions are to be admired. There's not much that gets past my radar when it comes to exercises/movements but Alex has several exercises in his book that add a unique twist to some old school movements.
There's no BS in this book! All the material is spelled out in an easy to follow format. No matter if you're a beginner or an advanced athlete you will gain some considerable insights and ideas with Alex Zinchenko's Rough Strength Files! Hands down the best money spent this year on any e-book I have purchased. Don't hesitate to purchase this book! Thanks for your time!
5 of 5 people found the following review helpful.
Wow
By Julio
TO be honest you can find all the info in this book for free on Alex's blog but the book helps as a quick reference when you don't have connectivity available
The concepts are great and Alex sticks to the exercises that will build your strength, the book mentions one of the most important aspects of calisthenics which is progression
Alex doesn't promise quick 12 weeks solution, instead he tells you the truth and makes clear that to be strong you need to be disciplined, deal with pain and get used to navigate out of your comfort zone.
To those who want to escape from the gym and and want to have a system that will help you to be strong and functional this is a must read.
Important note: This system won't help you if you are searching for a way to have a beach body, this book will help you to be strong only, real RAW strength
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